July 31, 2017

*M O N D A Y*

…

7/31/2017

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(WOD)

…

A) FRONT SQUAT X10

Rest exactly 2 Mins…

X4 SETS

…

B) AMRAP 12 MINS:

20/15 CAL ROW

15 TOES TO BAR

10 FRONT RACK REVERSE LUNGES (115/75)

…

(SUPPLEMENTAL)

…

A) EMOM 30 MINS:

MIN 1: 15-20 CAL ROW

MIN 2: REST

MIN 3: 15-20 CAL AD

MIN 4: REST

MIN 5: 200M RUN

MIN 6: REST

…

(BURN)

…

WITH A RUNNING CLOCK:

0-10:00

AMRAP OF:

800M RUN

25 WALL BALLS

10:00-12:00

REST

12:00-22:00

AMRAP OF:

40 CAL AD

30 WALKING LUNGES

20 AB MAT SIT-UPS

…